Stress causes many to resort to unhealthy diets to “eat” anxiety, and some forget to eat at all. Here’s how to structure your diet to support your nervous system.
What we eat directly affects our mood. The first thing we need to do, even though it is not related to nutrition, is to get our sleep, because during sleep our whole system is restored, especially our nervous and hormonal system, on which our well-being and the way we perceive ourselves depends. That is why it is important to go to bed no later than 11 pm instead of gambling with bonuses at https://tonybet.com/promotions and watching Netflix till 2 am.
It is worth eliminating coffee and caffeine-containing drinks (tea, Coca Cola, energy drinks). When a person gets depressed or stressed and starts pouring coffee, Burn or something similar into himself, he is only digging himself a big hole. Herbal teas based on eleutherococcus, rhodiola rosea, echinacea, ginseng are a good option.
It is also worth remembering about magnesium: it should definitely be added to the diet of people who are under a lot of stress, and it is better to take it before going to bed.
Speaking of harmonious nutrition, we should mention the gut-brain connection because the gut forms serotonin and dopamine, the hormones of joy and happiness. And if there is something wrong with this organ, then the vagus nerve sends signals to the nervous system that something is wrong with the body, and the person begins to worry about everything: someone didn’t let him on the road, there was an unplanned meeting, etc. In order to normalize the intestinal microflora and create a favorable atmosphere for the nervous system, you need to add vegetables to every meal, especially herbs, they contain many antioxidants. B vitamins are also needed.
A good source of antioxidants are fruits – only they should be eaten in the first half of the day, otherwise they will raise insulin levels. Especially valuable are berries, including frozen or ground sugar-free berries. The best way is to eat fruits and berries 20 minutes before your main meal, before breakfast and before lunch.
Besides, we should stop eating things that give us very fast energy: chocolate, candy, cookies. We should saturate our bodies with the right glucose and fiber. That is, we have eaten fruit, and now we should have porridge for breakfast, perhaps whole-wheat dark bread combined with fats that give peace of mind to our nervous and hormonal systems. Moreover, be sure to add proteins to your diet, such as eggs, salmon, olives, and butter.
Best Foods and Drinks for Mental Health
A trusted friend of the brain. Fish contains a lot of polyunsaturated fatty acids Omega-3. The leaders in the content of this substance are herring, mackerel, halibut, flounder, chum salmon, and coho salmon. By the way, omega-3 is useful not only for the brain, but also for the body as a whole – it strengthens and cleanses the walls of blood vessels, normalizes blood pressure, prevents the development of cardiovascular disease, and improves metabolism. And thanks to the Omega-3 brain functions much better and more efficiently.
A lot of Omega-3 is also in vegetable oils, particularly in flax oil. 100 g contains 70% polyunsaturated fatty acids. It is recommended to consume it to strengthen the memory. Remember that linseed oil should be stored in the cold. Otherwise, it will quickly become bitter.
But not any chocolate, only bitter ones with at least 55% cocoa products (the higher the percentage, the healthier the chocolate). Cocoa beans contain anthocyanin and flavanol, which improve blood vessels and increase blood flow to the brain. This allows the brain to “perk up” and work more efficiently, and improves memory.
They are high in B vitamins that are important for brain health. They inhibit the development of dementia in older people and improve memory and concentration at a young age. Egg yolk contains choline and is used to improve memory and treat atherosclerosis. Without choline, nerve tissue cells cannot function properly. To get the daily norm of choline, it is enough to eat two eggs a day.
They contain melatonin, magnesium and omega-3 polyunsaturated fatty acids that are good for the brain. These substances help increase the speed of information perception, improve memory and other cognitive functions. Walnuts, like other nuts and seeds, also contain brain-stimulating vitamin E. According to scientists, this vitamin fights free radicals, reduces inflammation in the body, and can even inhibit the development of Alzheimer’s disease.